Sleep well, live well.

I knew sleeping has always been an important part of self-care but, even for me, but some of this information will surprise you.

Too many people are sleep deprived, and it takes a toll on our physical and mental health. We seem to have made the maxim ‘hard work pays' too seriously. 

We now spend too much time working and very little time sleeping. Sleep scientists recommend that adults need at least 6-8 hours of sleep every night. 

Ohhhh, I can hear some of you grunting as you wish you could get that much sleep even once or twice a week. Others are laughing as that is probably twice as much sleep as you are currently getting…

Your body needs time to rest and renew. Daytime naps are also excellent for refreshing our body and improving concentration levels…. preferably not at work, especially not during those ‘bored’ meetings….

Most adults need 6 to 8 hours of good quality sleep on a regular basis every night. Make changes to your routine if you can't find enough time to sleep.

Getting enough sleep isn’t only about total hours of sleep. It’s also important to get good qualitysleep on a regular basis so you feel rested when you wake up.

If you often have trouble sleeping – or if you often still feel tired after sleeping – talk with your doctor…or your boss

How much sleep do children need?

If you have children or are a young person…they/you need even more sleep than adults. Recommendations:

• Teens need 8 to 10 hours of sleep each night.
• School-aged children need 9 to 12 hours of sleep each night.
• Pre-schoolers need to sleep between 10 and 13 hours a day (including naps).
• Toddlers need to sleep between 11 and 14 hours a day (including naps).
• Babies need to sleep between 12 and 16 hours a day (including naps).

Why is getting enough sleep important?

Getting enough sleep has many benefits. It can help you:

• Get sick less often
• Stay at a healthy weight
• Lower your risk for serious health problems, like diabetes and heart disease 
• Reduce stress and improve your mood
• Think more clearly and do better in school and at work
• Get along better with people
• Make good decisions and avoid injuries – for example, sleepy drivers cause thousands of car accidents every year

Does it matter when I sleep?

Yes. Your body sets your “biological clock” according to the pattern of daylight where you live. This helps you naturally get sleepy at night and stay alert during the day.

If you have to work at night and sleep during the day, you may have trouble getting enough sleep. It can also be hard to sleep when you travel to a different time zone. (Jetlag)

Many things can make it harder for you to sleep, including:

• Stress or anxiety
• Pain
• Certain health conditions, like heartburn or asthma
• Some medicines
• Caffeine (usually from coffee, tea, soda, or energy drinks)
• Alcohol and other drugs
• Untreated sleep disorders, like sleep apnea or insomnia

If you are having trouble sleeping, try making changes to your routine to get the sleep you need. You may want to:

• Change what you do during the day – for example, get your physical activity in the morning instead of at night.
• Create a comfortable sleep environment — and make sure your bedroom is dark and quiet.
• Set a bedtime routine – and go to bed at the same time every night.

Making small changes to your daily routine can help you get the amount of sleep you need.

Change what you do during the day.

• Try to spend some time outdoors every day.
• Plan your physical activity for earlier in the day, not right before you go to bed. (It gets your circulation going when you should slow down)
• Stay away from caffeine (including coffee, tea, and energy drinks) late in the day.
• If you have trouble sleeping at night, limit daytime naps to 20 minutes or less.
• If you drink alcohol, drink only in moderation This means no more than 1 drink a day for women and no more than 2 drinks a day for men. Alcohol can keep you from sleeping well.
• Don’t eat a big meal close to bedtime.
• Quit smoking. The nicotine in cigarettes can make it harder for you to sleep.

Create a good sleep environment.

• Make sure your bedroom is dark. If there are streetlights near your window, try putting up light-blocking curtains.
• Keep your bedroom quiet.
• Consider keeping electronic devices – like TVs, computers, and smart phones – out of the bedroom.

Set a bedtime routine.

• Go to bed at the same time every night.
• Get the same amount of sleep each night.
• Avoid eating, talking on the phone, or reading in bed.
• Avoid using computers or smart phones, watching TV, or playing video games at bedtime.

If you are still awake after staying in bed for more than 20 minutes, get up. Do something relaxing, like reading or meditating, until you feel sleepy.

Sleep is important to your well-being. Take care of yourself and sleep well.

Jan Robberts